Workouts / Interval
Interval
20 Minute Cadence Session With Music
A savage 20-minute cadence workout featuring two main sets of cadence ladders and a final max effort push.
Duration20:00
TSS25
IF0.87
Blocks24
Time20:00
TSS25
IF0.87
Profile
Targets in % FTP
100%50%0%
0:0010:0020:00
Z1 40% · 8 minZ2 5% · 1 minZ3 5% · 1 minZ4 23% · 5 minZ5 23% · 5 minZ6 5% · 1 min
Intervals
24 blocksZ1
Warm-up
1:0045%Z2
Warm-up
1:0065%Z3
Warm-up
1:0085%Z4
Warm-up
1:00100%Z5
Warm-up
1:00110%Z1
Recovery
1:0045%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z4
Interval
0:30100%Z1
Recovery
2:0045%Z5
Interval
0:30110%Z5
Interval
0:30110%Z5
Interval
0:30110%Z5
Interval
0:30110%Z5
Interval
0:30110%Z5
Interval
0:30110%Z5
Interval
0:30110%Z1
Recovery
2:0045%Z6
Interval
1:00150%Z1
Cool-down
2:0045%What it trains
High-quality intervals target power, repeatability, and aerobic development for stronger race-day efforts.